Monday – 011314

(The very last team WOD with our original pull-up cage…many years of memories and fitness!)

**Congrats to Apprentice Coach Jordan who competed in his first weightlifting competition at UBC on Saturday. He finished 4th out of 7 athletes with lifts of 67 kg Snatch and 93 kg C & J! Way to go!

Announcements for this week:
1. Enjoy our brand new pull-up rig which can hold up to 25 people at one time! Again, we’d like to give a HUGE thanks to Nia and Vinh, along with the volunteer crew of Denise, Derek, Ed, Craig, Eunice, Janey, and Vik for helping put it all together in such timely fashion.
2. Enjoy the new ‘brightness’ in the box as Vik’s Dad Igor installed some new modern light fixtures to give the box some new life!
3. Enjoy the newly scheduled 9 am classes on Tuesdays and Thursdays! You all requested it, and here they are!
4. The 2014 Crossfit Games Open registration begins Wednesday Jan.15. Make sure to get registered if you want to participate this year and help the Overdrive box establish a strong box score! Go to games.crossfit.com.
*If you would like to help judge this years Open, we are looking for more help. You simply go to the Games site(same as above) and take the Judges’ course($10). Once you pass, you are then qualified to judge at the Open and Regional levels.

Skills Practice/SWOD : OHS
5-5-5-5-5
*These are ‘strong’ efforts, meaning each set should be challenging. Increase loads accordingly
(BC : KB OH Squat)
CWOD : 15-12-9-6-3 rep rounds of
Pull-Ups
Med Ball Sit-Ups(20/14)
OHS(135/95) (BC: KB OHS/arm 24/16)